Spring is right around the corner so you know what that means!! The weather will be warming up soon and now is the perfect opportunity to get your abs ready for summertime. Whether if it is your goal to have a beach body for vacation, to wear a certain top that shows off your midriff or just simply have a flat stomach.
I thought this month was the perfect time to start an abs challenge. Abs are one of the most problem target area that most people want exercise suggestions on. So the beginning of every week this month I will introduce 4 or 5 new ab exercises that can help you get those abs you been wanting.
*The goal is to do 2-3 ab exercises with a total of 30-50 repetitions daily for beginners. For the more intermediate and advance group to do 4-6 ab exercises with a total of 60-100 repetitions daily. Also if you miss a day you can either pick up where you left off or add them to your current day repetitions. Feel free to get in more abs in if needed. Just make sure to challenge yourself! By the end of the month we want the beginners to have a total of at least 1000 abs, the intermediate group to have at least 2000 and the advance group to have at least 3000 abs attained.*
We will start this week with 5 of my favorite ab exercises. Remember it is important to hit all 4 areas of our abs which are the upper abs, lower abs, side obliques, and our core which covers everything. Each exercises will work one or multiple areas.
Vertical Leg Crunches
- Lie on the floor and extend the legs straight up with knees crossed
- Place your hands behind the head for support, but avoid pulling on the neck
- Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet
- Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement
- Lower and repeat until desired reps.
(If you need to regress this exercise you can keep your feet on the floor and do regular crunches.)
- You can do this with a medicine ball, weight between 3–10kg or you can just use your body weight.
- Sit on the ground with your feet on the floor.
- Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.
(Beginners should perform this exercise with body weight first and with both feet on the floor. You can make this exercise more challenging by using weight or a medicine ball while having both of your feet of the ground as you crunch.
- Start in push up postion
- While keeping the core tight quickly move your legs as fast as you back in forth as in running in place
- Sit on the floor or a flat bench with your legs out straight
- Place your hands palms down behind you. Lean back slightly and use your abdominal strength to lift your legs.
- Simultaneously bend your legs and bring your knees as close to your chest as possible.
- Slowly straighten out your legs and return to the starting position. Repeat.
- Do not let your feet touch the floor during the exercise, keep the tension on the abdominal muscles.
(You can make this exercise more advance by performing this exercise while having your arms raised out to the side.)
- Start laying down supine on the floor. Then lift your body up with your forearms.
- You want your back straight and hips lifted. Make sure not to lock your knees. Your abs to be pulled toward spine, shoulders down and back, and head in line with spine. Avoid arching back, lifting butt, or dropping hips to one side.
- Hold this position for desired duration.
(For beginners hold 15-30 seconds, intermediate 30-60 seconds, and advanced 60 seconds or more. Every 10 seconds you hold the plank counts as 5 reps. If you need to regress this exercise you can perform the plank on your knees. Just make sure to keep your form. You can make the plank more challenging by performing it with your hands flat instead of on your forearms or do leg lifts while doing your plank.)
Let’s start the first week in March of right with these ab exercises. Challenge yourself and know you can reach your monthly goal!!